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When it comes to weight loss, many people think that the only thing they need to worry about is their diet. However, sleep habits can also play a huge role in your success or failure. In this article, we will discuss why sleep habits can make or break your weight loss journey.

Losing weight is as difficult as maintaining a healthy weight. While medical experts are still trying to figure out the complicated connection between body weight and sleep, several possible connections emphasize the weight loss potential of a full night’s sleep and the detrimental health consequences of sleeping insufficiently.

How does sleep affect weight loss?

Just like nourishment and exercise, quality sleep is vital for optimal health and well-being. When it comes to weight loss, however, the importance of sleep is often overlooked. In fact, sleep habits can make or break your weight loss journey. You might be wondering how insufficient sleep affects your diet.

When you’re sleep-deprived, your body produces more of the hormone ghrelin. Ghrelin signals your body to eat, and people who are sleep-deprived are often hungrier than those who are well-rested. In addition, lack of sleep can lead to cravings for unhealthy foods. Sleep deprivation also affects the hormones leptin and insulin, which regulate hunger and metabolism. As a result, people who are sleep-deprived often have a slower metabolism and trouble burning fat. This is one of the ways how insufficient sleep affects your diet.

In order to lose weight and keep it off, it’s important to get enough quality sleep. Aim for seven to eight hours per night. Consider going to bed and waking up at the same time each day to help regulate your body’s natural sleep rhythm. These are enough evidence of why sleep habits can make or break your weight loss journey.

Does sleeping better make you lose weight?

In the last few decades, the length and quality of sleep have been decreasing steadily for most people. In the same time frame, the body mass index (BMI) increased which indicates the trend toward higher body weights and more elevated levels of obesity.

Numerous studies have shown that sleep deprivation and poor quality sleep can result in metabolic problems, weight gain, a higher chance of developing obesity, and other chronic health problems.

People who get enough sleep are more likely to be successful in their weight loss efforts than those who don’t. There are a few reasons why this happens. First, when you’re well-rested, you have more energy to exercise and stay active. Second, adequate sleep helps to regulate hormones that control hunger and cravings. And finally, getting enough sleep helps to reduce stress levels, which can lead to overeating. 

Why Sleep Habits Can Make or Break Your Weight Loss Journey

There are many reasons why sleep habits can make or break your weight loss journey. For example, sleep helps to regulate hormones that control appetite. When you don’t get enough sleep, these hormones can become imbalanced, leading to increased hunger and cravings. In addition, sleep deprivation can lead to increased levels of the stress hormone cortisol, which can promote the storage of fat in the body.

Insufficient Sleep Affects your Diet

Numerous studies have revealed that those who are sleep-deprived reportedly experience an increase in appetite and daily intake of calories.

One review of studies found that people who suffered sleep deprivation consumed an additional 385 calories daily, with more than the usual amount of calories from fat. Another study found that sleeping less led to a significant increase in food cravings, hunger, portion sizes, and the consumption of fats and chocolate. Sleep deprivation is linked to an increase in oxidative stress, glucose (blood sugar) intolerance (a precursor to developing diabetes), and insulin resistance. A long time in the day can increase the likelihood of consuming more food. Inadequate sleep can disrupt circadian rhythms, which can lead to weight gain. 

When we’re tired, we’re more likely to make poor food choices. We may reach for quick and easy energy boosts in the form of sugary snacks or caffeine, instead of taking the time to prepare a healthy meal. We may also be less likely to have the motivation to exercise or cook at home. As a result, our intake of unhealthy calories can quickly increase, making it more difficult to lose weight or maintain a healthy weight.

On the other hand, getting enough sleep can help to improve our diet habits. When we’re well-rested, we have more energy to make healthy choices and cook nutrient-rich meals. We’re also more likely to have the motivation to stay active and get regular exercise.

Insufficient Sleep Affects your Physical Activities

Insufficient sleep can have a negative impact on your physical activity. When you don’t get enough sleep, your body doesn’t have the time it needs to recover from the day’s activities. This can lead to fatigue, muscle aches, and a decrease in your overall physical fitness. A lack of sleep can result in feeling less energetic and able to perform exercising and physical activities. This is why sleep habits can make or break your weight loss journey.

In addition, insufficient sleep affects your physical activities in terms of balance and coordination, making you more likely to injure yourself during physical activity. A tired state can make exercise and sports riskier, particularly activities like weightlifting or those requiring balance.

Final Thoughts

With all the supporting facts stated, you don’t have to guess why sleep habits can make or break your weight loss journey. While diet and exercise are still the most important factors in weight loss, sleep should not be underestimated. Getting enough quality sleep is essential for regulating hormones, maintaining a healthy metabolism, and avoiding cravings and overeating. 

If you’re trying to lose weight, make sure you’re getting at least seven hours of sleep every night. In addition, create a bedtime routine that will help you wind down and prepare for sleep. This can include reading, taking a bath, or stretching. By following these tips, you can give yourself the best chance for success on your weight loss journey.

Lose Weight Properly with Perform Coaching

Many people want to lose weight but don’t know how to go about doing it in a healthy way. Oftentimes, people will try fad diets or extreme exercise regimens that are not sustainable in the long run. Others will simply give up altogether, resigned to the fact that they will always be overweight. However, it is possible to lose weight in a healthy way with the help of Perform Coaching. 

At Perform Coaching, we will develop a customized plan for you that takes into account your current fitness level and weight loss goals. We will also work with you to establish a healthy lifestyle with the right amount of sleep and exercise. 

Perform Coaching specializes in male and female body transformations with the following:

  • Personalised Action Plan
  • Customised Nutrition Plans
  • Weekly Check-Ins
  • Fully Bespoke Training Program
  • Daily Support and Accountability
  • A Thriving Community
  • Exclusive Coaching Hub

With our guidance, you can finally reach your weight loss goals in a way that is sustainable and good for your overall health. Book a discovery call with a professional Perform Coach today and start working towards your fitness goals!


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